CrossFit OC3 – CrossFit
Warm-up
Metcon (Time)
Partner WOD:
“The Equalizer”
Performance
18-15-12
Synchro Thrusters 115/75
Syn pull ups
then…
1600M row (partner holds barbell in Front Rack)
then…
1600M run together
then…
18-15-12
Synchro Hang cleans 115/75
Synchro Burpee pull ups
Fitness
15-12-9
Synchro Thrusters
asst. pull ups/reg pull ups/RR
then…
1200M row (BBFR)
then…
1200m run together
then…
15-12-9
Synchro Hang cleans
Synchro Burpee pull ups